Go-To Grocery List For Consistent, Foolproof Meal Prepping

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I’m going to cut right to the chase: in order to be successful with your weight and athletic performance, your diet needs to be sustainable, consistent, and balanced. You can’t expect to hop on a bandwagon plan for a month and then jump off when it gets hard. So, the first step in a healthy lifestyle should be committing to consistency for days, weeks, and months moving forward weekly grocery list is a manageable place to start. Print this off and bring it with you on every shopping trip. Sure, you can add to it or leave an item off if it’s out of stock, but the idea is a consistent base of ingredients that you can easily meal prep and cook from though out the week. The hardest part about cooking new, healthy meals is usually a lack of on-hand ingredients, which is the easiest out for take-out and unhealthy options that happen to be in the pantry. Let’s get shopping!

Pro Tip: Before heading out, use a pencil and check off anything you already have in-stock for the week, so you don’t over-buy.

Weekly Grocery List

  1. Protein Items
    • Tofu (expiration dates are usually 2-4 weeks, so it’s a nice thing to have on hand)
    • Chicken (breast, thighs, rotisserie, or canned- change it up each week!)
    • Pork tenderloin or thin cut pork chops (fine to alternate chicken/pork weekly)
    • Ground Turkey
    • Salmon or tilapia (fresh or frozen)
    • Bacon (I always have some in the freezer or fridge)
    • Canned black beans
  2. Dairy Items
    • Almond milk or lactose free milk
    • Greek yogurt (plain, nonfat. You can always add sweeteners or fat into a recipe later)
    • Eggs
    • Cheese- any kind! (shredded is nice to have on-hand as that saves a step, but block cheese is fine to pick up for variety)
    • Butter (I always keep a stock in the freezer for baking and cooking)
  3. Staple Items
    • Peanut or Almond butter
    • Olive oil
    • Almond flour
    • Oatmeal
    • Pasta (rice/gluten free noodles or regular noodles)
    • Brown Rice
    • Quinoa
    • Coffee
    • Whole grain bread or gluten-free bread
    • Honey
    • Soy Sauce or liquid aminos  
    • Sea Salt and Cracked Black Pepper
    • Garlic Powder (unless you prefer fresh)
    • Cinnamon
    • Taco Seasoning (unless you have Chili Powder on hand)
  4. Canned Goods
    • Corn
    • Chicken or Vegetable Stock
    • Tomatoes (diced)
    • Pasta or Tomato Sauce
    • Salsa
  5. Fresh Fruits and Vegetables
    • Citrus fruit (lime, lemon, or oranges for adding acid to meals and cocktails)
    • Bell Peppers
    • Onions
    • Leafy greens (spinach, romaine, Swiss chard, red leaf, and/or butter)
    • An Orange Item: butternut squash, spaghetti squash, oranges, or sweet potatoes
    • Apples
    • Bananas
    • Avocados
    • Asparagus and/or Brussel sprouts (I prepare them similarly and prefer to alternate every week)
  6. Snack Foods
    • Fig Bars (gluten free if needed)
    • Pretzels (for long training rides. Can omit if not an endurance athlete)
    • Unsalted nuts (almonds, cashews, pistachios)
    • Cheese Sticks
  7. Freezer Items
    • Yasso Greek yogurt bars
    • Veggie Burger Patties (for a quick meal that’s not horrendous for you)
    • Frozen fruit (any type)
    • Edamame (for a quick snack or side dish)
    • Frozen, Riced Cauliflower
  8. Beverages
    • Sparkling Water
    • Vodka or Wine (if you’re a cocktail person, or like cooking with wine)

Again, you don’t need every item every week, but you should have a good variety of items stocked in your pantry, fridge, and freezer to make meal prepping and weekly meals a breeze. Stay tuned for next week’s blog (Time-Efficient Meal Prepping) using the items listed!

Why You’re Fat

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Lifestyle management is a daily challenge. One slip, two slips, three slips…and a bad habit is formed with consequences that can be ten-fold. The purpose of this article is to raise awareness about lifestyle choices, without any bullsh*t. I’m here to speak truth, and offer a way out. If you need some life changes, this article will help get you on the right track. Let’s get right down to it. 

Main Causes of Obesity (from a trainer’s perspective) :

  1. Stress – 1 out of 75 adults experience panic disorders (National Institute of Mental Health)
  2. Lack of sleep – 1/3 of American adults report getting less than the recommended 7 hours of sleep/night (Center for Disease Control and Prevention) 
  3. Poor nutrition – The nationwide count for fast food restaurants has doubled since 1970! 

Common sense, right? The prior are three key ingredients to the Obesity Recipe and, quite frankly, get swept under the rug too much. While it may seem easy to “fix” stress, sleep, and nutrition, it’s actually the three topics I’m constantly stuck on with most clients. American lifestyle is high-paced, competitive, and busy. Is that an excuse? No. It is, however, an explanation – a piece to everyone’s individual puzzle.

Let’s look at stress, the causes and consequences, and address how to manage your lifestyle with proper sleep and nutrition to battle the bulge. 

Stress – the start of it all.  

To name a few of many causes: 

– Work – 80% of Americans reported feeling stressed at work, while almost 50% cited they need help managing stress. (American Institute of Stress) Changing careers, pressure to perform and hit deadlines, receiving promotions, and/or working split or night shifts are more specific examples of work related stress

– Fitness Routines – while it’s often a positive stressor, it’s still stress on the body. Training for a specific race, meet, and / or weight loss goals are examples of stressors. Even more specifically, high intensity and specific overload sessions are examples of things that can cause stress. 

– Family-  whether its chasing kids or helping a family member with an addiction or ailment, family can be stressful!

– Future of our country- surprisingly (or maybe not…) this ranked as one of the highest causes of stress in 2017. Some fear the national leader, while others are more stressed about how that specifically translates to things like Medicare. Long story short, Americans are the most concerned and stressed they have EVER been about this topic. (statistically) 

Any of these relate to you? If so, keep reading..

Consequences of short and long – term stress levels

*This is the main takeaway, so if you’re skimming, slow down here.

When we experience immediate stress, our body releases several hormones (you may recognize one in particular known as cortisol). After the removal of a short bout of stress, say a workout, or traffic jam, or busy day at work, some hormones dissipate, some stick around to make sure energy is restored. Here’s where insulin comes in. Elevating blood glucose (aka eating sugar) lowers some of these hormone levels. As we give into sugar cravings more, our bodies adapt. Soon, we need more sugar to relieve these elevated hormones, and after an extended level of stress (unsustainable amounts of high intensity exercises or prolonged lack of sleep, for example), elevated levels of said hormones hinder thyroid-stimulating hormones, the important ones that account for metabolizing 60-75% of our daily calorie expenditure) which in turn reduces quantities of hormones needed to regulate metabolism. Before we know it, we’re insulin-resistant with high levels of fat in our core. (NASM) Slippery slopes… 

Lifestyle Management 

Stress is a part of life. It always has been, it always will be. The reason why we’re more overweight is partly due to chronic stress from busy lifestyles, and the obnoxious amounts of readily available fast food and sugar. You’re allowed to be stressed! However, your reaction to stress has consequences. Do you want them to be positive (balanced diet and exercise) or negative (sugar cravings, insulin-resistance, weight gain)? *Note: discipline required to read further. 

  • Balance you life. Take 5 minutes at the beginning, middle, and/or end of your day to think about the positive aspects of your life. If you can’t fill 5 minutes with positivity, it’s time to make some drastic changes. If you’re one step ahead saying change is stressful, you bet your a** it is, but if short-term stress leads to relief of chronic stress well, that’s a trade I’d take any day. 
  • Incorporate aerobic activity. If all you’re doing is blowing off steam with ground and pound workouts, or avoiding exercise altogether, think about redirecting your time. If you’re not exercising, start with 30 minute walks 3 x’s a week. If you’re already exercising, step back and look at your approach. Do you need some aerobic activity to help reduce those stress hormones? Try doing 2 moderate workouts to 1 high intensity or anaerobic workouts. If you’re training for a specific, competitive event, be sure to include a recovery week every 2-4 weeks. 
  • SLEEP. Everyone is different, but the majority of us need 7-8 hours of sleep. This means exercising and eating at an appropriate time. Sometimes that means skipping an early workout if sleep quality was poor, while sometimes this means working out early to ensure a timely dinner and bedtime. Lastly, this means lights off and devices away by a certain time. If that’s too much to ask, reassess your priorities. 
  • Feed yourself. Under-fueling is an epidemic, in my dramatic opinion. Too many people work hard at demanding job, stress their bodies in training, and (in a futile attempt to lose weight) restrict calories. If give your body less than it needs to function, you only increase those naughty hormones I discussed. The result is fatigue, not weight loss. That’s depressing! If you’re unsure of what you need to ensure a healthy metabolism, consult a fitness professional. Nutrition is not a cookie-cutter plan. It takes time to find the right caloric intake for optimal performance and / or weight loss. 
  • Proper Nutrition. The minute you pull into McDonald’s after a stressful day at work after a poor night’s sleep is the minute you agree to the negative chain of events we discussed. To be clear: treats and rewards are part of a balanced routine, while stress-responses eating is an addictive habit. If you get promoted and celebrate with a milk shake, awesome! If you’re traveling for work, sleep-deprived, and react with a milk shake, not awesome. Set yourself up for success by grocery shopping for 1 hour, and meal prepping for 2 hours. That’s three hours of time on a day you’ve set aside each week to be successful during a busy week. If that’s still not possible, use an online food service to deliver healthy meals in stressful weeks. If you travel, plan your trip ahead to find walkable distance stores and be strong at company dinners. Skip the alcohol, bulk the vegetables. I could make this bullet a separate post, as this barely touches on ways to have proper nutrition. If you still have questions, feel free to reach out to me personally on this matter. 
  • Routine vs. Ritual: I’ve found most people to be creatures of habit. We prefer to have our schedule “normal.” For example: Breakfast at 7. Workout at 8. Shower and head to work at 9, so on and so forth. Bland, but seems to work…or does it? If you look at your schedule and find yourself going through your daily routine effortlessly, then it’s time to ramp it up a little. Rituals are meaningful tasks that specifically lead us closer to our goal. It’s the mentality behind the actions that make an impact. It’s quite possible your routine is holding you back from reaching your potential, merely by lulling you into mediocrity. Look at your day to day and find ways to insert rituals into your routine that will make you just 10% better. 

That’s it for today, folks!  Feel free to email me personally if clarification or personal advice is needed on any of the topics touched on today. 

BK